The quadratus lumborum muscle is located on the posterior abdominal wall, on both sides of the spine. How can a person exercise the quadratus lumborum muscle? They can exercise the quadratus lumborum muscle through plank support, swimming push-up, sideways bending, and aerial bicycle riding. So, what are the exercises for the quadratus lumborum muscle? Let’s take a look at some of the exercises below!
Plank
Keep your head, upper back, and hips in a straight line. The elbows are directly under the shoulders, and the back is supported by the toes. Tighten your buttocks and abdomen.
Swimming push-up
Lie prone, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group hips.
Bend sideways
Stand straight. Separate your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and neither legs nor arms should be bent. Inhale, then restore, and exhale. Change direction and repeat. Number of exercises: 8 times * 4 groups.
Cycling in the air
Supine position. Take turns to flex and extend your legs, imitating the motion of riding a bicycle. The movements should be fast and flexible, and the range of flexion and extension should be as wide as possible. Number of exercises: 30 minutes*1 group.
Hula Hoop
Stand with your feet shoulder-width apart, arms at 3 o'clock and 9 o'clock behind you, hold the hula hoop so that it is 30 cm away from your body Far. Inhale, lift your chest, and squeeze your shoulder blades as hard as you can. Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hip. Hold on for 15 minutes, breathe slowly and deeply, and feel your muscles lengthening. Return to the starting position and turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your hip. Hold on for 15 minutes, breathe slowly and deeply, and then return to the initial state.
Lie prone and raise from both ends
Lie prone completely relaxed, stretch your arms above your head, straighten your legs. When inhaling, lift your arms and legs up from the ground at the same time, with slight control. Exhale slowly and relax.